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Crossfit, CrossFit Community, CrossFit Amsterdam, CFA, CRossFitAmsterdam, Amsterdam, Community, shotby PIXRXCrossfit, CrossFit Community, CrossFit Amsterdam, CFA, CRossFitAmsterdam, Amsterdam, Community, shotby PIXRX
NEWS
01 January 2018 | by Jarno

In 2009 we opened the doors of the first CrossFit box in Amsterdam. Our box! Since then we are building on the brand and our awesome community. We have the best team of coaches. They know everything about CrossFit and have a huge passion for teaching and helping athletes improve their skills.

BENCHMARK
24 May 2019 | by Jarno

LET’S SET THE BAR

Benchmark: 25 May 2019

 

"Willem vW."

Buy in: 500 m. Row

4 rounds of:
14 Deadlifts 100/80 kg
11 Power Cleans 80/60 kg
19 Push Jerk 60/45 kg
87 Double Unders

Buy out: 1600 m. Run

WOD
22 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 23 May 2019

A. Overhead Squats
4 | 3 | 3"

B1. 5 minutes AMRAP of:
45/35 Cal Ski-erg
Max reps OverHead Squats 50/35 kg

3 minutes rest

B2. 5 minutes AMRAP of:
35/25 Cal Ski-erg
Max reps Hang Squat Cleans 60/45 kg

3 minutes rest

B3. 5 minutes AMRAP of:
25/15 Cal Ski-erg
Max reps Thrusters 70/50 kg

Power-Up

Powerlifting: 23 May 2019

A. Deadlift
3 | 3-5 | 3” C-1-X-1

B. Bench Press
3 | 5 x 2 | ’20 | 3”

C. Front Squat
3 | 6-10 | 3” 1-0-1-0

WOD
15 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 16 May 2019

A. Snatch-grip Deadlift
4 | 2 | 2" with a 2 seconds hold in front of the knees

B. Snatch Pulls
4 |2 | 2"

C. Snatch
4 | 2 | 2" with a 2 seconds hold in the Power-position

D. Finisher
30/20 Cal Assault Bike
10 Burpee Box Jump-overs

Power-Up

Powerlifting: 16 May 2019

A. Deadlift
3 | 3-5 | 3” C-1-X-1

B. Bench Press
3 | 5 x 2 | ’20 | 3”

C. Front Squat
3 | 6-10 | 3” 1-0-1-0

WOD
13 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 14 May 2019

A. 14 minute EMOM:
On the Odd minutes: 50 seconds Sandbag Bearhug Hold
On the Even minutes: 20 Sit-ups

B. 15/12/9 reps of: 
Deadlifts 90/65 kg
Box jump overs 30/24 kg

Directly into 15/12/9 reps of:
Overhead Squats 50/35 kg
Burpees over the Bar

It’s Gymnasty

Gymnastics: 14 May 2019

A. Kick-up Drill 10 sec. Handstand Hold
5 | 3 | 1"

B. Handstand Rocks
3 | 8 | 1"

C. Handstand Practice

D. Wall Handstand Hold
3 | '45 | 2"

E. Handstand Push-ups Negatives
3 | 5 | 2" in tempo 3-1-X-1

Power-Up

Powerlifting: 14 May 2019

A. Press
5 | 3 | 3” C-0-X-1

B. Back Squat
3 | 5 x 2 | ’20 | 3”

C1. Ring Row
3 | 10 | ’90 1-0-1-0

C2. Dips
3 | 10 | ’90 1-0-1-0

WOD
11 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 12 May 2019

A. Snatch-grip Deadlift
3 | 4 | '90

B. Snatch Pulls
3 | 2 | '90

C. Muscle Snatch
3 | 3 | '90

D. Snatch Complex of:
1 Squat Snatch
1 Hang Squat Snatch
2 Overhead Squats

E. Finisher ( Timecap of 5 minutes )
75 Wall Balls

Note: every break perform 5 Burpees immediatly

WOD
10 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 11 May 2019

A. In teams of 2 pax:
40 Snatches 60/45 kg
10 Ring Muscle-ups
40 Clean and Jerks 60/45 kg
10 Ring Muscle-ups
40 Thrusters 60/45 kg
10 Ring Muscle-ups

Just lift odd shit

Strongman: 11 May 2019


A. Clean Pull
5 | 2 | 2”

B. Front Squat
3 | 5 | 3” 1-0-X-1

C. Buddy Kettlebell DT
10 Rounds for Time of:
- 12 Double Kettlebell Deadlifts 32/24 kg
- 9 Double Kettlebell Power Cleans
- 6 Double Kettlebell Push Jerks

WOD
08 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 9 May 2019

A. Front Squats
5 | 5 | 3" ( Tempo 5-2-1-1 )

B1. 3 minute AMRAP of:
10 SDHP 40/30 kg
10 Wall balls 20/14 lbs

3 minutes rest

B2. 3 minute AMRAP of:
10 Push Presses 40/30 kg
10 Burpees into Wall Balls (Michaela's version...) 

3 minutes rest

B3. 3 minute AMRAP of:
10 Power Snatches 40/30 kg
10 Wall Balls 20/14 lbs

Power-Up

Powerlifting: 9 May 2019

A. Deadlift
3 | 3-5 | 3” C-1-X-1

B. Bench Press
3 | 5 x 2 | ’20 | 3”

C. Front Squat
3 | 6-10 | 3” 1-0-1-0

WOD
05 May 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 6 May 2019

A. Lunges ( L eft + Right = 1 )
4 | 8 | 2"

B. 5 Rounds of:
9 Deadlifts 60/45 kg
5 Squat Cleans 60/45 kg
3 Thrusters 60/45 kg

BENCHMARK
01 May 2019 | by Jarno

LET’S SET THE BAR

Benchmark: 2 May 2019

A. 31 group synchronized Burpees

B. Movement preperation for the WOD

"Mickey's Birthday-WOD"

C. 18 minute AMRAP of:
100 Double Unders
30 Deadlifts 70/50 kg
25 Barfacing Burpees
20 Dumbbell Snatches 22.5/15 kg
15 Toes to Bar
10 Pistol Squats

Power-Up

Powerlifting: 2 May 2019

A. Back Squat
3 | 3 | 3” in tempo C-0-X-1

B. Press
5 | 5 | 3” in tempo C-0-X-1

C. Power Clean
5 | 3 | 3”

D1. Split squats
3 | 10L+10R | ’60 in tempo C-0-1-0

D2. Dips
3 | 10 | ’60 in tempo 1-0-1-0

WOD
29 April 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 30 April 2019

A. 4 rounds of:
200 m Kettlebell Front Rack carry 2 x 16/12 kg
50 seconds Sandbag Bearhug Hold

B. Jerk drive
5 | 3 | '90

C. Split Jerk
3 | 2 | 2" with a 2 seconds hold in catch position

D. Finisher
20 Dumbbell Snatches 22.5/15 kg
30 Burpee Box Jump-overs 24/20 inch

It’s Gymnasty

Gymnastics: 30 April 2019

A. Kick-up into 2 seconds Handstand-hold
5 | 3 | 1"

B. Box Rocks with Pike
3 | 10 | 1"

C. Handstand Practice

D. Angled Wall Handstand-hold
3 | ME | 2"

E. Box HSPU
3 | 8 | 2" in tempo 3-1-X-1

Power-Up

Powerlifting: 30 April 2019

A. Back Squat
3 | 5 | 3” in tempo C-0-X-1

B. Bench Press
5 | 5 | 3” in tempo C-0-X-1

C. Deadlift
1 | 5 | 0” in tempo C-1-X-1

D1. Pull-ups
3 | 10 | 2” in tempo 1-0-1-0

D2. Upright Rows
3 | 10 | 2” in tempo C-0-1-0

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